How to use
- 1Choose sex and unit (cm or inches), then enter height, waist and hips.
- 2Read your waist-to-hip ratio, waist-to-height ratio and risk bands instantly.
- 3Optionally add chest, arm, thigh and weight, then press “Save measurement”.
- 4Follow the history on the chart and download the table as CSV.
Where the cut-offs come from
According to the World Health Organization (WHO) 2008 expert consultation report, a waist-to-hip ratio of 0.90 or more in men and 0.85 or more in women marks a substantially increased risk of metabolic complications. For waist size, 94 cm (37 in) for men and 80 cm (31.5 in) for women indicate increased risk, and 102 cm (40 in) and 88 cm (35 in) substantially increased risk. For waist-to-height ratio the UK’s NICE guideline (2022) uses 0.40–0.49 healthy, 0.50–0.59 increased and 0.60 or more high — in short, keep your waist under half your height.
How to measure correctly
Following the WHO method, measure your waist midway between the lowest rib and the top of the hip bone, at the end of a normal breath out. Measure hips around the widest part of the buttocks with your feet together. Keep the tape level and snug but not tight, and measure at the same time of day, ideally in the morning before eating. If two readings differ by more than 1 cm, use their average.
Why tracking measurements helps
The scale cannot tell fat from muscle: when you lift weights your weight can stay flat while your waist shrinks. The tracker stores every entry with its date in this browser, charts waist and hips over time and exports your data as CSV; nothing is sent to a server. Results are risk indicators, not a diagnosis, and do not apply during pregnancy. This tool is not medical advice.
Frequently asked questions
How do you calculate waist-to-hip ratio?
Divide waist circumference by hip circumference. A 34.6 in (88 cm) waist and 39.4 in (100 cm) hips give 0.88 — under the WHO cut-off for men (0.90) but over it for women (0.85).
What is a healthy waist-to-hip ratio?
Below 0.90 for men and below 0.85 for women, according to the WHO. A waist-to-height ratio under 0.5 is a useful second check.
What is waist-to-height ratio?
Waist divided by height. At 5 ft 10 in (178 cm) the waist should stay under about 35 in (89 cm) to keep the ratio below 0.5.
Where are my measurements stored?
Only in your browser’s local storage. Clearing browser data deletes them, so download the CSV as a backup.
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